Can you eat raw quinoa? (5 useful tips)
By
Dr Fernanda Papa Spada (PhD)
| Reviewed by
Dr Anny Manrich (PhD)
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Fernanda Papa Spada (PhD) is a Food Scientist with expertise in Food Technology, eggs, meat, fruits, vegetable, and volatile compounds. She writes and reviews content on these topics.
Dr Spada’s Highlights:
Research at the University of São Paulo
PhD in Food Science and Technology at the University of São Paulo/ Brazil and six-month visitor Recherche at Reading University/ United Kingdom.
Bachelor of Food Science at the University of São Paulo/ Brazil and a one-year scholarship at the Agrosup and Institute of Agronomic Research (INRA) Dijon/ France.
The most important qualities that could be presented are determination and persistence. I am always willing to learn and have new goals. I have abilities to work in group, and technical abilities in languages (French and English), and in many computational tools such as data analysis and bio-statistical advanced analysis.
Professional Experience:
Dr Spada is PhD in Food Science and Technology. I have a partnership with the “Flavor center”; at the University of Reading-UK specialising in analysis chromatography olfactometry (GCO) and technical aids for identifying volatile compounds (GCMS and SPE).
Dr Fernanda Spada did her interuniversity exchange graduation (Brazil/France) in Food Science at USP/ESALQ and the Institut National de la Recherche Agronomique (INRA-Dijon). In mid-2010 she returned to USP / ESALQ in 2012 and completed her Master’s in food science and technology, focusing on products with reduced fat and high sensory acceptance from consumer groups at different ages.
Education:
2019 – 2022 Post-doctorate
Faculty of Pharmaceutical Sciences, FCF/USP, Brazil
Knowledge area: Science and Technology of the Food
2013 – 2017 Doctorate Food Science.
Luiz de Queiroz College of Agriculture, ESALQ, Brazil
with Sandwich Doctorate in University of Reading
Title: Roasted jackfruit seed as a potential substitute for chocolate aroma: obtainment, composition, olfactometry, and application, Year of degree: 2017
2011 – 2013 Masters in Food Science.
Luiz de Queiroz College of Agriculture, ESALQ, Brazil
Title: Reducing fat levels in mortadella bologna and its sensory influence on tasters of different ages, Year of Degree: 2013
2005 – 2010 Undergraduate in Food Science.
Luiz de Queiroz College of Agriculture, ESALQ/USP, Brazil
Title: Analysis of the water-soluble fraction in human milk and its impact on infants’ taste preferences.
Relevant Published Work:
Articles Published in Scientific Journals
- SPADA, F. P.; LAZARINI, J. G.; BATISTA, P. S.; SARTORI, A. G. O.; SALIBA, A. S. M. C.; AMARAL, J. E. P. G.; PURGATTO, E.; ALENCAR, S. M.
Cocoa powder and fermented jackfruit seed flour: a comparative cell-based study on their potential antioxidant and anti-inflammatory activities after simulated gastrointestinal digestion. JOURNAL OF THE SCIENCE OF FOOD AND AGRICULTURE. Impact factor (2021 JCR): 4,1250, v.xx, p.10.1002/jsfa.12, 2023.
Home page: [https://onlinelibrary.wiley.com/doi/epdf/10.1002/jsfa.12568]
- SPADA, FERNANDA PAPA; DE ALENCAR, SEVERINO MATIAS; PURGATTO, EDUARDO
Comprehensive chocolate aroma characterization in beverages containing jackfruit seed flours and cocoa powder. Future Foods., v.6, p.100158, 2022.
Home page: [https://www.sciencedirect.com/science/article/pii/S2666833522000466]
- GIOVANINI DE OLIVEIRA SARTORI, ALAN; PAPA SPADA, FERNANDA; PENA RIBEIRO, VICTOR; ROSALEN, PEDRO LUIZ; IKEGAKI, MASAHARU; KENUPP BASTOS, JAIRO; DE ALENCAR, SEVERINO MATIAS. An insight into the botanical origins of propolis from permanent preservation and reforestation areas of southern Brazil. Scientific Reports. Impact factor (2021 JCR): 4,9960, v.11, p.22043 (2021), 2021.
Home page: [https://doi.org/10.1038/s41598-021-01709-1]
- SPADA, FERNANDA PAPA; BALAGIANNIS, DIMITRIOS P.; PURGATTO, EDUARDO; DO ALENCAR, SEVERINO MATIAS; CANNIATTI-BRAZACA, SOLANGE GUIDOLIN; PARKER, JANE K. Characterisation of the chocolate aroma in roast jackfruit seeds. FOOD CHEMISTRY. Impact factor (2021 JCR): 9,2310, v.354, p.129537, 2021.
Home page: [https://www.sciencedirect.com/science/article/abs/pii/S0308814621005434]
- SPADA, F. P.; MANDRO, GABRIELA FERNANDA; DA MATTA, MANOEL DIVINO; CANNIATTI-BRAZACA, S. G. Functional properties and sensory aroma of roasted jackfruit seed flours compared to cocoa and commercial chocolate powder. Food Bioscience. Impact factor (2021 JCR): 5,3180, v.37, p.100683, 2020.
Home page: [https://www.sciencedirect.com/science/article/pii/S2212429220310208]
- SPADA, F. P.; SILVA, P. P. M.; MANDRO, G. F.; MARGIOTTA, G. B.; SPOTO, M. H. F.; BRAZACA, S. G. C. Physicochemical characteristics and high sensory acceptability in cappuccinos made with jackfruit seeds replacing cocoa powder. PLoS One. Impact factor (2021 JCR): 3,7520, v.13, p.e0197654, 2018.
Home page: [https://doi.org/10.1371/journal.pone.0197654] or
[https://journals.plos.org/plosone/article/authors?id=10.1371/journal.pone.0197654]
- SPADA, FERNANDA PAPA; ZERBETO, LAIS MASSON; RAGAZI, GABRIEL BERNARDES CABREIRA; GUTIERREZ, ÉRIKA MARIA ROEL; DE SOUZA, MIRIAM COELHO; PARKER, JANE K.; CANNIATTI BRAZACA, SOLANGE GUIDOLIN. Optimization of Chocolate Aroma Production in Roasted Jackfruit Seeds. JOURNAL OF AGRICULTURAL AND FOOD CHEMISTRY. Impact factor (2021 JCR): 5,8950, v.21, p.2017 – 1208, 2017.
Home page: [ http://pubs.acs.org/doi/abs/10.1021/acs.jafc.6b04836]
- SELANI, M.; SHIRADO, G. A. N.; MARGIOTTA, G. B.; SPADA, F. P.; PIEDADE, S. M. S.; CASTILLO, C.J.C.; BRAZACA, S. G. C. Effects of pineapple byproduct and canola oil as fat replacers on physicochemical and sensory qualities of low-fat beef burger. Meat Science. Impact factor (2021 JCR): 7,0770, v.112, p.69 – 76, 2016.
Home page: [http://www.sciencedirect.com/science/article/pii/S0309174015301157]
- SPADA, F. P.; SELANI, M.; COELHO, A.A.D.; SAVINO, V.J.M.; RODELLA, A. A.; SOUZA, M.C.; Fávia Salgado Fischer; LEMES, D. E. A.; Solange Guidolin Canniatti. Influence of natural and synthetic carotenoids on the color of egg yolk. SCIENTIA AGRICOLA. Impact factor (2015 JCR): 0,9540, v.73, p.234 – 242, 2016.
Home page: [https://doi.org/10.1590/0103-9016-2014-0337]
- SALDANA, E.; LEMOS, A. L. C.; SELANI, M.; SPADA, F. P.; ALMEIDA, M. A.; CASTILLO, C.J.C. Influence of animal fat substitution by vegetal fat on Mortadella-type products formulated with different hydrocolloids. SCIENTIA AGRICOLA. Impact factor (2015 JCR): 0,9540, v.72, p.495 – 503, 2015.
Home page:
[http://www.scielo.br/scielo.php?pid=S0103-90162015000600495&script=sci_arttext]
Conference Papers:
- SPADA, FERNANDA PAPA; GIOVANINI DE OLIVEIRA SARTORI, ALAN; ALENCAR, S. M.; PURGATTO, EDUARDO. Brown propolis as an authentical functional ingredient to food industry, 2021. (Symposium, Presentations in Events). Additional references: Canada/English. Home page: http://www.pangbornsymposium.com/; Canada; Vancouver; Pangborn2021; Elsevier.
- SPADA, FERNANDA PAPA; SALIBA, A. S. M. C.; DE ALENCAR, SEVERINO MATIAS; PURGATTO, E. Evaluating the peculiar aroma of Syzygium malaccense, 2021. (Symposium,Presentations in Events). Additional references: China/English. Online; SenseAsia2021; Elsevier.
- SPADA, F. P.; BATISTA, P. S.; PURGATTO, E.; JACOMINO, A. P.; ALENCAR, S. M. Evaluating the peculiar aroma of Eugenia pyriformis Cambess, 2020. (Congress,Presentations in Events). Additional references: Holanda/English. Netherlands – Online; Netherlands; Evento: Eurosense; Elsevier.
- SPADA, F. P.; ALENCAR, S. M.; PURGATTO, E. Production of natural chocolate aroma by jackfruit seeds applied and their application in beverages, 2020. (Congress,Presentations in Events). Additional references: Holanda/English. Netherlands – Online; Netherlands; Eurosense; Elsevier.
- SPADA, FERNANDA PAPA. The use of jackfruit seeds as a chocolate aroma in food, beverages and make-be products., 2020. (Conference or lecture, Presentations in Events). Additional references: Great Britain/English. England; London; 29th World Conference on Food and Beverages; Food Tec Conferences.
- SPADA, F. P.; METHVEN, L.; Solange Guidolin Canniatti; PARKER, J. K. Jackfruit seed as a potential substitute for chocolate aroma, 2015. (Congress,Presentations in Events). Additional references: Great Britain /English. Home page: https://www.northumbria.ac.uk/about-us/news-events/events/2015/07/3rd-nursten-postgraduate-flavour-symposium/; Local: Newcastle; Newcastle; Evento: 3rd Nursten Postgraduate Flavour Symposium; Northumbria University.
Other References:
Reading University -SPADA 2017
https://centaur.reading.ac.uk/68248/1/FINAL%20Paper%20Jack%20I%20-22nd%20Jan%202017.pdf
Confectionery News – SPADA 2017
PubMed SPADA 2023 https://pubmed.ncbi.nlm.nih.gov/36960787/
EUREKALERT – SPADA 2018 – https://www.eurekalert.org/news-releases/506333
LIVEKINDLY – SPADA 2018 – https://www.livekindly.com/chocolatey-aroma-jackfruit-seeds/
DAILY NEWS – SPADA 2018 – http://dailynews.lk/2018/11/05/tc/167435/jackfruit-seed-may-soon-be-substitute-cocoa?page=16
You can view some of Dr. Spada’s research, as well as links to her professional profile:
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
In this article, we are going to answer the question “Can you eat raw quinoa?”, and the possible side effects of eating it raw.
Can you eat raw quinoa?
Yes, you can eat quinoa raw or uncooked if it is sprouted first.
However, experts advise that you should always cook it and refrain from eating raw sprouts. Sprouted seeds are more palatable than raw seeds and have increased nutritional value.
Germination causes the breakdown of phytates in the seeds, which can cause the malabsorption of vitamins and minerals in the body (1).
Raw quinoa seeds are coated with saponins that have a bitter taste and their main use is to act as insect repellents (1).
Quinoa is a seed and it’s considered to be a “pseudo-grain”, but it offers the same benefits as whole grains. Cooked quinoa is more nutritious and provides more proteins and vitamins than wheat (1 and 2).
What is the nutritional profile of quinoa seeds?
Quinoa is a stress-tolerant food crop. Its seeds pack fibre and protein, making them a focal point in recent food research due to their potential as a gluten-free option. A favourite among vegans, vegetarians, and those with cereal allergies, quinoa seeds hold vitamins (E, C, B complex), minerals (Ca, K, Mg, Fe, Mn, P), high-quality lipids, and isoflavones (1 and 3).
However, they also contain antinutritional elements like saponins (bitter compounds) and phytic acid (a mineral binder). This nutritional richness led the FAO to declare 2013 the ‘Year of Quinoa’ (1).
What are the benefits of consuming quinoa?
This grain rich in health advantages is considered a good companion for individuals seeking to lose weight through a balanced diet and may be ingested in three forms: flour, flakes, and grains.
Loaded with advantageous elements such as flavonoids, which contribute to your well-being, research has validated that quinoa is suitable for regular consumption. Interestingly, all three quinoa colours showed similar effects against bacteria and fungi (2 and 3).
Beyond its nutritional value, quinoa harbours compounds such as tocopherols and organic acids that provide extra advantages for your health. Therefore, making quinoa a part of your meals is both an intelligent and health-conscious decision.
What risks are associated with anti-nutritional factors in raw quinoa?
Anti-nutritional factors, particularly saponins and phytic acid, are present in quinoa. Saponins have a bitter taste and are surface-active compounds made of triterpenoid aglycone or steroid with sugar chains.
Phytic acid, common in cereals, legumes, nuts, and oilseeds, binds minerals, proteins, and starch. This leads to reduced absorption, digestion, solubility, and functionality of these components.
While quinoa’s nutritional value is high, its anti-nutritional content could pose risks, affecting the absorption and utilization of essential nutrients (1).
How does sprouted quinoa enhance the nutritional composition of one’s diet?
Lately, more people are leaning towards healthier eating habits, and that’s where sprouted seeds come into play. They’ve gained popularity as functional foods that can lower the risk of various diseases and boost overall well-being. Sprouted seeds, like quinoa, showcase this concept well.
During the germination process, important components like vitamins, amino acids, phenolic compounds, and minerals get a boost (1).
In contrast, certain unwanted elements like oligosaccharides, phytic acid, cyanogenic glycosides, and trypsin inhibitors decrease (1).
This transformation in nutrient composition is what makes sprouted quinoa a potentially better choice for health-conscious individuals aiming to optimize their diet.
How to safely sprout raw quinoa?
Sprouting raw quinoa can make it easier to digest. Here’s a step-by-step guide on how to safely sprout raw quinoa (4):
1. Cleansing: Begin by thoroughly washing the raw quinoa to eliminate any bitterness caused by saponins. Soaking Stage: Place the quinoa in a bowl, covering it with about two to three times its volume in water. Allow it to soak for a span of two to four hours.
2. Drain and rinse: After the soaking period, drain the quinoa and rinse it under cold water.
3. Arranging for sprouting: Employ either a fine mesh strainer or a sprouting jar covered with cloth. Keep this in a warm and dark location.
4. Regular rinsing: Perform rinsing twice a day, using cold water. Drain and then return the quinoa to the chosen setup.
5. Observing germination: Throughout 1 to 3 days, you’ll notice tiny tails emerging from the quinoa grains, indicating the sprouting process.
6. Harvesting phase: Once the sprouts measure between 1/8 to 1/4 inch in length, ensure a thorough rinsing to eliminate starch. Utilization: Immediately incorporate the sprouted quinoa into your dishes or store it in the refrigerator within a well-sealed container.
Note: Regularly check for any mould or unusual odours. If such signs are present, it’s advisable to dispose of the sprouts. Successful sprouting hinges on maintaining appropriate moisture levels and adhering to cleanliness protocols (4).
Other FAQs about Quinoa that you may be interested in.
Can you eat quinoa on a low-carb diet?
Conclusion
In this brief guide, we have provided an answer to the question ‘Can you eat raw quinoa?’. Yes, you can eat quinoa raw or uncooked if it is sprouted first; but experts recommend cooking to avoid anti-nutrient risks.
